Birth is one of the biggest events of your life, and while every experience is unique, there are some universal truths that can help you feel more prepared (and maybe even have a laugh along the way!).

From setting the right mood to understanding what’s actually normal, these 10 tips will help you navigate labour with confidence – whether you're a first-time parent or looking for a refresher.

Ready? Let’s dive in!

1. A Full Bladder Is Not Your Friend

Wee, wee and wee some more! A full bladder can really get in the way of labour progress – plus, who wants to push with extra pressure down there? Baby doesn’t need any competition from a bladder full of wee! As peeing might not be at the front of your mind, midwives or your birth partner can remind you to go every few hours. And if you’re struggling to go, don’t worry, if needed, a catheter may help to take the pressure off.

2. You're Having a Baby, Not an Interrogation... Dim Those Lights!

We don’t usually conceive in bright lights, so why birth in them? Set the mood. Low lighting helps your body relax and boosts oxytocin (your labour-loving hormone!). Even animals instinctively birth in dark, quiet spaces!

3. Birth is a Journey, Not a To-Do List

Birth is a journey – and sometimes it takes unexpected turns. Flexibility is key – think of it like a road trip with a few surprise detours, not a military operation! Remember this when you're writing your birth plan, be comfortable with having a plan B – or even a plan C.

4. Your Birth Partner Is the Robin to Your Batman

While you're busy birthing your baby, they’re there to advocate, support and sneak you some snacks. Sidekicks matter! Birth partners are your constant in a time that may be unfamiliar (first-time-parents) or one that may change direction. Midwives may come and go, your birth plan might take unexpected turns, but your partner is there for the long haul.

5. You’ll Never Regret Prepping for Birth

You wouldn’t run a marathon without training – so don’t birth without practice! I mean, obviously, you can’t practice giving birth – but you can fill your brain with knowledge, practice your breathing and relaxations, strengthen your pelvic floor and prepare for the choices you might face. A little prep now makes a big difference on the big day.

6. Soundtrack Matters

Make a birth playlist in advance. Nothing kills the mood like labouring to a Spotify ad or your eldest child’s playlist featuring Baby Shark! Or maybe you’d prefer your birth partner to be the voice of calm? If they’re reading relaxation scripts, make sure you’ve practised together – mid-labour is not the time to realise they sound more like a sports commentator than a soothing guide!

7. Gravity Is Your Best Friend

Lying on your back is for naps, not labour. Movement, squats and upright positions help your baby and body work with gravity, not against it! If you’re birthing in a hospital and there’s a bed in the room, don’t let it tempt you – pile your bags on it if you have to! Better yet, use it as a prop to lean on or drape over. You can snuggle up for cuddles with your baby in bed once they are here, right now, gravity is your best friend!

8. Feeling Like You Need a Poo? That’s a Good Sign!

Midwives actually get excited when you mention it – it often means baby is right there and things are moving along nicely! If you do poo, they'll clear up any ‘deposits’ so swiftly you won’t even notice – midwives are ninjas. Plus, a little poo in labour isn’t just normal – it’s beneficial! It helps seed your baby’s microbiome, the community of good bacteria, viruses, fungi, and other microbes that play a key role in their gut health, immune system and overall wellbeing. It’s just part of nature’s perfect design (even if it’s not the most glamorous part!).

9. Your Waters Breaking Probably Won’t Be a Movie Moment

For most, it’s more of a trickle than a dramatic gush, so no need to panic and grab a mop – just pop a pad in your underwear and note the time. Your waters might not break until you're well into labour, not necessarily before your surges start. Ideally, your waters should be clear, or very pale straw-like yellow/ pink, and they shouldn’t have a smell. If they’re green or brown, it could be a sign of meconium (baby poo), so be sure to notify your birth team to ensure they can offer the right support for you and baby.

10. Snacks Are Essential (for Everyone!)

Labour is powerful – and power requires fuel! No one likes a hangry birth partner – make sure to pack snacks for both of you.